Side Bridge Hip Abduction Exercise Guide
Exercise Profile
- Target
- Obliques
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Obliques
- Secondary Muscles
- Adductor Brevis, Adductor Longus, Pectineous, Tensor Fasciae Latae, Adductor Magnus, Gluteus Medius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.2
- Alternate Names
- Side Bridge with Leg Lift
Visualised Target Muscle Groups
Front
Back
How to: Side Bridge Hip Abduction
- Lie on your side with your elbow directly under your shoulder.
- Stack your legs on top of each other, keeping them straight.
- Lift your hips off the ground to form a straight line from head to heels.
- While maintaining this position, slowly lift your top leg towards the ceiling.
- Lower your top leg back to the starting position without letting your hips sag.
Common Mistakes
- Letting the hips sag or lift too high
- Pulling with the neck instead of engaging the shoulders
- Using momentum instead of controlled movement
Modifications
- Perform the exercise with bent knees to reduce strain.
- Use a cushion under the elbow for extra support.
Tips
- Keep your body in a straight line to maintain proper form.
- Engage your core throughout the movement.
- Lift your leg slowly to control the movement and enhance stability.
Side Bridge Hip Abduction Alternatives
Tags
core
hip stability
strength
body weight
obliques
glutes
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